JM Fitness

NASM Certified Personal Trainer

BUILD is here!!!🍑This is the exact 8 week program that I created for myself to help grow, lift & shape my glutes! The program follows my typical training split with 4 lifts a week, 2 active recovery days & 1 full rest day. The workouts are all about high volume since the goal is hypertrophy (growing the muscle in size)!! You’ll notice the lower body lifts take a lot longer to get through than the upper body lifts and that’s because this program heavily focuses on building the GLUTES :) With that being said, don’t be afraid to really push yourself with the weight selection on the lower body days and don’t skip out on the glute activation!!!!! My rule of thumb for choosing weights is to use a weight where your last 1-2 reps of each set are difficult but doable with near perfect form.

If you have no interest in building your upper body, stick to moderate weights with perfect form!! That’s what I did when I took myself through this program!!

Remember: If you want to help ensure muscle building, prioritize your protein intake!!! This is a BUILD program so you can’t expect to build and grow those glutes if you’re not eating enough protein and/or eating in a calorie deficit!! I personally went through this program in a very slight calorie surplus while really focusing on my protein intake! Also, you’ll notice that this program doesn’t include the 30 minutes of LISS I typically do on my upper body days; I didn’t do any incline walks during these 8 weeks because I was not interested in cardio since my goal was muscle building! TRUST THE PROCESS!!

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